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Recipes

Shiitake-Barley Soup
Shiitake mushrooms and barley combine to provide almost 2 grams of heart-healthy soluble fiber in this soul-satisfying soup.
  • 2 teaspoons olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 pound white mushrooms, sliced
  • 1/2 pound shiitake mushrooms, stems discarded, caps thinly sliced
  • 1/2 cup pearl barley
  • 1/2 pound all-purpose potatoes, cut into 1/3-inch dice
  • 1 cup chicken broth
  • 2 cups water
  • 1 cup no-salt-added tomato sauce
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper

1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook until the onion is softened, about 5 minutes.

2. Add the white and shiitake mushrooms, and cook, stirring frequently, until tender, about 5 minutes.

3. Stir in the barley, potatoes, broth, water, tomato sauce, ginger, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook until the barley is tender, about 45 minutes.


Nutritional Information
Per serving: 260 calories, 3.9g total fat (.7g saturated), 1mg cholesterol, 9g dietary fiber (1.7g soluble), 52g carbohydrate, 8g protein, 703mg sodium.
Good source of: fiber, niacin, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin C, vitamin D, zinc.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
80